Warm-up:

With running clock:
Start at 80 RPM and increase RPM by 1 every minute. After 5:00 minutes increase RPM by 1 every :30s.

ex.
1:00 min @ 80 rpm
1:00 min @ 81 rpm
1:00 min @ 82 rpm
1:00 min @ 83 rpm
1:00 min @ 84 rpm
:30s @ 85 rpm
:30s @ 86 rpm
…..
:30s @ 93 rpm
:30s @ 94 rpm

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Bike workout:

3 Rounds of:
4:00 min @ 75% watt
3:00 min @ 85% watt
2:00 @ 95% watt
1:00 @ 100% watt

5-10 min cooldown

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Bonus:

Dumbbell fish hook hold,
4 x 1:00 min on /1:00 min off.

Banded deathmarch with wallball in bearhug,
accumulate 10:00 minutes

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Banded deathmarch